The muffin man can have his muffin top back

Stench Blossoms

I've been meaning to make a log here for awhile but up until now I've not really been that focused and was just doing classes and I didn't see a point in logging them.

*Squats
20kg x 8
20kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
50kg x 4 (I did 5 but the last one was not pretty at all)

*Plank
3 x 60 sec on/off

* Bicep Curls
3 x 12 10kg in each hand

*DB bench Press
3 x 12 20kg (I found these very hard)

*DB Side Bends
3 x 10 12.5kg in each hand

Wanted to do hamstring curls but instead I used some sort of glute machine.
3 x 12 15kg. Prob could have gone higher but my legs were a bit sore.

Attempted to do a pull up. Failed miserably.

gymfreak

How is training going?

Stench Blossoms

I've got f'in shingles

Came up last Saturday morning so I've been confined to bed since then.

Asked the doc could I still go to the gym. She says 'You are being very optimistic thinking you'll be able to get out of bed'.

Reading New Rules Of Lifting for Women, though. It's good. Might start that when I can walk around without feeling light headed

gymfreak

Stench Blossoms wrote: »

I've got f'in shingles

Came up last Saturday morning so I've been confined to bed since then.

Asked the doc could I still go to the gym. She says 'You are being very optimistic thinking you'll be able to get out of bed'.

Reading New Rules Of Lifting for Women, though. It's good. Might start that when I can walk around without feeling light headed

Oh God, sorry to hear that. Hope you'll be well in time for Christmas!

Stench Blossoms

So I got pee'd off sitting in bed all day so decided to try out Stage 1 Workout A of NROLFW.

Warm up
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg

Exercise 1: Squats
Squat 15 x 40kg
Squat 11 x 40kg, took a rest 4 x 40kg*

Exercises 2 & 3: Bent over row & Push ups. Alternating Sets
Bent over row x 15 15kg
Push up x 15
Bent over row x 15 15kg
Push up x 15

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 15 10kg
Jackknife x 8
Step up x 15 10kg **
Jackknife 8

*I doubt I'm going to be able to do this program properly in my gym. The weight disks we have are 10,15,20 & 25. I'm suppose to increase my weight every week as the reps go down but I don't think I should be increasing them by that much.

**This here is when I actually fell right off the step. I don't know if it was because the step was too high or because I'm weak from shingles or because I wasn't concentrating enough but I fell backwards. Jumped right back up as if nothing was a miss but I'm pretty sure everyone noticed. One person was on their way over to help me up but I was up before they got over to me. The holy mortifying shame of it.

Stench Blossoms

Stage 1 Workout B of NROLFW.

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg

Exercise 1: Deadlifts
Deadlift 15 x 40kg
Deadlift 15 x 40kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 15 15kg (2*7.5kg)
Wide grip lat pulldown x 15 20kg
Dumbell Shoulder Press x 15 15kg
Wide grip lat pulldown x 15 20kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 15 15kg
Swiss Ball Crunch x 12
Lunges x 15 15kg
Swiss Ball Crunch 12

Then I decided to go back and try to do more deadlifts. Heaviest I've done so far with them.

50kg x 3
50kg x 3

5 min cool down stroll on treadmill.
Stretch.

Stench Blossoms

Stage 1 Workout A of NROLFW workout 2

Warm up
5min treadmil jog
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg

Exercise 1: Squats
Squat 15 x 40kg
Squat 15 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 15 20kg
Push up x 15
Seated row x 15 25kg
Push up x 15

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 15 10kg
Jackknife x 8
Step up x 15 10kg
Jackknife 8

5min stroll
Stretch

Stench Blossoms

Stage 1 Workout B of NROLFW.

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg

Exercise 1: Deadlifts
Deadlift 15 x 40kg
Deadlift 15 x 45kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 15 10kg (2*5kg)
Wide grip lat pulldown x 15 30kg
Dumbell Shoulder Press x 20 10kg
Wide grip lat pulldown x 15 25kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 15 10kg
Swiss Ball Crunch x 8
Lunges x 15 20kg
Swiss Ball Crunch 8 5kg

10 min cool down stroll on treadmill.
Stretch

Wanted to go back and do more deadlifts but all the bars were being used. Then I said I try to do some assisted pullups but there was this bitch who just completely cut in front of me so I didn't bother.

Didn't enjoy this workout at all. The gym was far too busy and people were hogging a lot of the weights.

Yay 6000'th post.

Hanley

Stench Blossoms wrote: »

Then I said I try to do some assisted pullups but there was this bitch who just completely cut in front of me so I didn't bother.

.

Say what?!

Stench Blossoms

Hanley wrote: »

Say what?!

I had had a run in with her earlier over 'robbing' her plates that she wasn't using. She let rip at me and some fella came over, butted in and then handed me his plates and said work away. Was only bloody doing 2 sets with them.

So I wasn't arsed having another confrontation with her over skipping me.

Stench Blossoms

Stage 1 Workout A of NROLFW workout 3

Warm up
5min treadmill jog
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Squat warm up 12 x 20kg
Squat warm up 12 x 20kg

Exercise 1: Squats
Squat 12 x 40kg
Squat 12 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 12 30kg
Push up x 12
Seated row x 12 35kg
Push up x 12

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 12 24lbs
Jackknife x 10
Step up x 12 30lbs
Jackknife 10

10min stroll
Stretch

Stench Blossoms

Stage 1 Workout B of NROLFW workout 3

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 12 x 20kg
Deadlift warm up 12 x 20kg

Exercise 1: Deadlifts
Deadlift 12 x 40kg
Deadlift 12 x 40kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 12 15kg (2*7.5kg)
Wide grip lat pulldown x 12 30kg
Dumbell Shoulder Press x 12 15kg
Wide grip lat pulldown x 12 30kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 12 15kg
Swiss Ball Crunch x 12
Lunges x 12 15kg
Swiss Ball Crunch 12

Went back and did more deadlifts.

40kg x 15
50kg x 5
50kg x 6
60kg x 3 Only tried this for sh!ts and giggles. Didn't think I'd be actually able to do any.

5 min cool down stroll on treadmill.
Stretch

Also asked the gym could they get some smaller plates for the oly bar. They said they were working on it so hopefully they do.

Stench Blossoms

Stage 1 Workout A of NROLFW workout 4

Warm up
5min treadmill jog
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Squat warm up 12 x 20kg
Squat warm up 12 x 20kg

Exercise 1: Squats
Squat 12 x 40kg
Squat 12 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 12 30kg
Push up x 12
Seated row x 12 35kg
Push up x 12

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 12 30lbs
Jackknife x 10
Step up x 12 30lbs
Jackknife 10

10min stroll
Stretch

Stench Blossoms

Stage 1 Workout B NROLFW workout 4

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 12 x 20kg
Deadlift warm up 12 x 20kg

Exercise 1: Deadlifts
Deadlift 12 x 40kg
Deadlift 12 x 40kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 12 15kg (2*7.5kg)
Wide grip lat pulldown x 12 25kg
Dumbell Shoulder Press x 12 20kg
Wide grip lat pulldown x 12 25kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 12 20kg
Swiss Ball Crunch x 8
Lunges x 12 20kg
Swiss Ball Crunch x 8

Deadlifts again
50kg x 5
Couldn't do anymore. Felt very weak today.

5 min cool down stroll on treadmill.
Stretch

Stench Blossoms

Stage 1 Workout A of NROLFW workout 5

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 10 x 20kg
Squat warm up 10 x 20kg
Squat warm up 10 x 20kg

Exercise 1: Squats
Squat 10 x 40kg
Squat 10 x 40kg
Squat 10 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 10 35kg
Push up x 10
Seated row x 10 35kg
Push up x 10
Seated row x 10 40kg
Push up x 10

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 10 30lbs
Jackknife x 12
Step up x 10 30lbs
Jackknife x 12
Step up x 10 30lbs
Jackknife x 12

5min stroll
Stretch

I felt very weak today. It was my first workout done in the afternoon (after a bit of eating). I usually do my workouts in the morning an hour after breakfast. Not sure if this was the reason or not though.

gymfreak

Stench Blossoms wrote: »

I felt very weak today. It was my first workout done in the afternoon (after a bit of eating). I usually do my workouts in the morning an hour after breakfast. Not sure if this was the reason or not though.

You'll have days like that...just like you'll have days were everything is incredibly easy! There are a host of factors: sleep, stress, rest, hydration food etc I wouldnt really think twice about it...unless it became a recurring pattern,

As regards the time of day,..yeh it could be a minor factor. I train TERRIBLY early, early morning...so I try to avoid.

Just curious about the programme as I've never read it. Do they ask to to keep the weights the same workout to workout or to increase when you feel like it? I'm really just wondering with regards to the squats and deadlifts.

Stench Blossoms

gymfreak wrote: »

Just curious about the programme as I've never read it. Do they ask to to keep the weights the same workout to workout or to increase when you feel like it? I'm really just wondering with regards to the squats and deadlifts.

Yeh you are suppose to increase weight in every workout. In my gym they've only got 10,15,20 and 25kg plates though. The reps also decrease. I could do 5 50kg squats at most but where I am in the program I have to do 10 reps. So I'm currently stuck at 40kg for now.

I've asked the gym for smaller plates. They said they are 'working on it'.

gymfreak

Ah that's a shame about the plates. Hopefully they'll get some smaller ones in.

Stench Blossoms

Stage 1 Workout B NROLFW workout 5

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 10 x 20kg
Deadlift warm up 10 x 20kg
Deadlift warm up 10 x 20kg

Exercise 1: Deadlifts
Deadlift 10 x 40kg
Deadlift 10 x 40kg
Deadlift 10 x 50kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 10 15kg (2*7.5kg)
Wide grip lat pulldown x 10 25kg
Dumbell Shoulder Press x 10 20kg
Wide grip lat pulldown x 10 30kg
Dumbell Shoulder Press x 10 20kg
Wide grip lat pulldown x 10 30kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 10 20kg
Swiss Ball Crunch x 12 5kg
Lunges x 10 20kg
Swiss Ball Crunch x 12 5kg
Lunges x 10 20kg
Swiss Ball Crunch x 12 5kg

Deadlifts again
50kg x 5
60kg x 1

5 min cool down stroll on treadmill.
Stretch

Did this session fasted. Didn't feel any weaker than usual. Weights section was empty apart from one other guy but he was distracting me. He was doing a bench press, using the smith machine, while lying on an exercise ball. I kept waiting for him to fall. Am I right in thinking that this is a bit dangerous?

Stench Blossoms

Workout of the day.

30 Reverse lunges 16kg (2*8kgs)
20 Deadlifts 20kg
15 Squat press 16kg
10 Burpee press up

4 rounds

Pull my left arse muscle I think. Couldn't finish and finding it hard to walk. Ouch.

Gonna ice the life outta it and hope that it's better in the morning.

Stench Blossoms

Workout of the day.

30 Reverse lunges 16kg (2*8kgs)
20 Deadlifts 20kg
15 Squat press 16kg
10 Burpee press up

4 rounds

Pull my left arse muscle I think. Couldn't finish and finding it hard to walk. Ouch.

Gonna ice the life outta it and hope that it's better in the morning.

Stench Blossoms

Stage 1 Workout A of NROLFW workout 6

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 10 x 20kg
Squat warm up 10 x 20kg
Squat warm up 10 x 20kg

Exercise 1: Squats
Squat 10 x 40kg
Squat 10 x 40kg
Squat 10 x 40kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 10 35kg
Push up x 10
Seated row x 10 40kg
Push up x 10
Seated row x 10 40kg
Push up x 10

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 10 30lbs
Jackknife x 12
Step up x 10 15kg
Jackknife x 12
Step up x 10 15kg
Jackknife x 12

5min stroll
Stretch

Arse isn't as sore today.

Stench Blossoms

Stage 1 Workout B NROLFW workout 6

Warm up
5 min jog on threadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 10 x 20kg
Deadlift warm up 10 x 20kg
Deadlift warm up 10 x 20kg

Exercise 1: Deadlifts
Deadlift 10 x 40kg
Deadlift 10 x 40kg
Deadlift 10 x 50kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 10 15kg (2*7.5kg)
Wide grip lat pulldown x 10 30kg
Dumbell Shoulder Press x 10 20kg
Wide grip lat pulldown x 10 30kg
Dumbell Shoulder Press x 10 20kg
Wide grip lat pulldown x 10 35kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 10 20kg
Swiss Ball Crunch x 12 7.5kg
Lunges x 10 25kg
Swiss Ball Crunch x 12 7.5kg
Lunges x 10 25kg
Swiss Ball Crunch x 12 7.5kg

5 min cool down stroll on treadmill.
Stretch

One of the trainers came over to me mid way for a chat. He was asking me what program I was doing. I mentioned about needing smaller plates and he said he didn't hear of them ordering new ones so I'm not hopeful it's gonna happen.

pampootie

I was faffing about with the new rules workout before Christmas, must start it again properly. The one thing I find is its impossible to get off the Swiss ball with any grace after the prone jackknife, i always end up half falling off it much to the amusement of everyone around me

Stench Blossoms

Haha yeh I have kinda mastered it by slowing dropping my legs down to the side of the ball.

So I do a kind of plank side step.

Stench Blossoms

Stage 1 Workout A of NROLFW workout 7

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg

Exercise 1: Squats
Squat 8 x 40kg
Squat 8 x 40kg
Squat 8 x 50kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 8 40kg
Push up x 8
Seated row x 8 45kg
Push up x 8
Seated row x 8 45kg
Push up x 8

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 8 20kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15

5min stroll
Stretch

Was delighted with the 8 50kg squats but other than that I didn't really feel like I pushed myself but the HRM said I burned 508 calories.

Stench Blossoms

Stage 1 Workout B NROLFW workout 7

Warm up
5 min jog on treadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg

Exercise 1: Deadlifts
Deadlift 8 x 40kg
Deadlift 8 x 50kg
Deadlift 8 x 50kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 8 20kg (2*10kg)
Wide grip lat pulldown x 8 30kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 35kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 40kg

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 10 20kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch x 15

10 min cool down stroll on treadmill.
Stretch

Stench Blossoms

Stage 1 Workout A of NROLFW workout 8

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg

Exercise 1: Squats
Squat 8 x 40kg
Squat 8 x 40kg
Squat 8 x 50kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 8 40kg
Push up x 8
Seated row x 8 45kg
Push up x 8
Seated row x 8 45kg
Push up x 8

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 8 20kg
Jackknife x 15
Step up x 8 20kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15

10min stroll
Stretch

...and that's that stage done. I'm thinking of redoing the whole thing though because I didn't really make any huge strength gains. The new weights should be in next week.

Stench Blossoms

Stage 1 Workout B NROLFW workout 8

Warm up
5 min jog on treadmil
Squat to stand
Side lunges
Reverse lunge with twist
Inch worm
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 20kg
Deadlift warm up 8 x 30kg
Deadlift warm up 8 x 30kg
Deadlift warm up 8 x 30kg

Exercise 1: Deadlifts
Deadlift 8 x 40kg
Deadlift 8 x 45kg
Deadlift 8 x 50kg
Deadlift 5 x 55kg

Exercises 2 & 3: Dumbell Shoulder Press & Wide grip lat pulldown Alternating Sets
Dumbell Shoulder Press x 8 25kg (2*12.5kg)
Wide grip lat pulldown x 8 30kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 35kg
Dumbell Shoulder Press x 8 25kg
Wide grip lat pulldown x 8 35kg found these really hard today.

Exercises 4 & 5: Lunges & Swiss Ball Crunch. Alternating Sets
Lunges x 10 20kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch x 15
Lunges x 8 25kg
Swiss Ball Crunch x 15

5 min cool down stroll on treadmill.
Stretch

Stench Blossoms

Stage 1 Workout A of NROLFW workout 9 (adding in 2 more workouts for the program)

Warm up
5min treadmill jog
Squat to stand
Side lunges
Inch worm
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 20kg
Squat warm up 8 x 25kg
Squat warm up 8 x 25kg
Squat warm up 8 x 25kg

Exercise 1: Squats
Squat 8 x 40kg
Squat 8 x 45kg
Squat 8 x 50kg
Squat 8 x 55kg

Exercises 2 & 3: Seated row & Push ups. Alternating Sets
Seated row x 8 45kg
Push up x 8
Seated row x 8 45kg
Push up x 8
Seated row x 8 50kg
Push up x 8

Exercises 4 & 5: Step Ups & Prone Jackknife. Alternating Sets
Step up x 8 25kg
Jackknife x 15
Step up x 8 20kg
Jackknife x 15
Step up x 8 25kg
Jackknife x 15

10min stroll
Stretch

connollys

How high is the step for the step ups?